Women's health
Osteoporosis in women (osteoporosis)
1.What is osteoporosis?
Osteoporosis is a metabolic disease of the bones that causes a decrease in bone density. As the density of the affected bones decreases, they become more fragile and this increases the risk of bone fractures and fractures.
2.What is the relationship between osteoporosis and age?
Bone size, shape and structural density change over the course of life. In general, bone density increases more rapidly during childhood and adolescence and reaches its peak in the mid-30s. After that, during adolescence, bone density remains very favorable. From the age of 40, bone density begins to decrease, while in women who are close to menopause, it decreases more rapidly due to estrogen depletion. When bone density decreases faster than expected, the risk of osteoporosis and bone fractures increases more quickly.
3.Who is at risk for osteoporosis?
People who have the following risk factors: Getting older To be a woman Being Asian or Caucasian Weight loss will be followed by fatigue and constant tiredness Having a family history of osteoporosis or fracture Having an unhealthy lifestyle, for example: Low calcium intake, especially for those who are on an unbalanced diet or are on a diet. Smoking Too much alcohol Excessive caffeine intake Eating too much sodium (salt) Exercise less People with certain diseases, for example: Premature menopause (40> years of age) or early menopause (40 to 45 years of age) or surgical removal of the ovaries to reduce estrogen in women Endocrine diseases such as hyperthyroidism. Have chronic medical problems, vitamin D deficiency, or gastrointestinal surgery People who are taking medications such as: Prolonged use of steroids or other drugs that can damage bones
4.Does osteoporosis cause bone pain?
Osteoporosis usually has no symptoms of its own. If there is an osteoporosis-related fracture, there may be only pain at the site of the injury. Osteoporosis fractures can also be caused by a minor injury or fall. Common areas of osteoporosis fracture include the thigh bone (near the hip joint), the spine (the spine joint) and the forearm (near the wrist). The spinal cord can break without injury. Spinal cord fractures can result in stiffness and loss of body length, and occasional back pain.
5.What is the prevention and treatment of osteoporosis?
Strengthen and keep bones healthy during childhood and adolescence. Calcium and vitamin D are two essential nutrients for high bone density. Maintaining a healthy lifestyle helps reduce further loss of bone density and prevent future fractures in people diagnosed with osteoporosis. To strengthen our bones, we need to adopt a healthy lifestyle: Eat a balanced diet with adequate calcium and vitamin D. Staying in moderate sunlight helps the body make vitamin D, which is needed to absorb calcium. Perform regular weight bearing exercises (weight bearing exercises are activities in which your bones have to bear the weight of your body weight such as tai chi, jogging, brisk walking, dancing, playing tennis, playing badminton etc.) ) Maintain proper body weight. Avoid smoking. People who do not drink alcohol should not start drinking considering the alleged health benefits of alcohol. And for those who want to drink, limit their alcohol intake to minimize the risk involved. Avoid high caffeine beverages, such as coffee and tea. People who have been diagnosed with osteoporosis should take appropriate precautions to avoid fractures. Depending on the individual condition, the doctor may also prescribe medication such as: calcium supplement, estrogen replacement, vitamin D, bisphosphonates or calcitonin.
6.What are the best nutritional sources of calcium?
Dairy products such as milk, cheese and yogurt Eat seafood with bones and skin such as: white bat (small fish that are fried), sardines (small marine fish), dried silver fish and dried small prawns etc. Soybean products include: tofu (with calcium salts), dried bean curd, low-sugar soy milk rich in calcium, soy-based vegetable foods, bean curd sticks and bean curd sheets, etc. Dark green leafy vegetables like bok choi, bran cabbage, kale, sugar spinach and choi sim etc. Nuts such as almonds, walnuts and sesame seeds. Fruits (including dried fruits) such as oranges, figs, raisins, dried figs and apricots, etc.
7.What / how should I eat to get adequate calcium if I don't drink milk?
If you do not consume dairy products, you can eat other calcium-rich foods throughout the day to get the calcium your body needs, such as: soybean products, seafood or fish, including bones. Dark green vegetables, seeds and nuts.
8.Is 'Pork Bone Soup' or 'Porn Hawk in Ginger Vinegar' a good source of calcium?
no Please. Calcium in the bones of pigs or fish is not absorbed into the water. Therefore, calcium content in bone soup is very low. Eggs and pork hawks are rich in protein but not in calcium. Rather, it is rich in fat (especially saturated fat) and sugar. When you are cooking this dish or you have it, try to limit your diet and remove its skin and visible fat. Eat lean meats instead.
9.Do I need to take a calcium supplement?
If you have specific health problems (such as lactose intolerance, problems that require long-term steroid therapy, specific intestinal diseases such as inflammatory bowel disease, irritable bowel syndrome, etc.), then possible You cannot get adequate calcium from diet alone. Calcium supplements come in a variety of compounds and foods. You can consult your doctor, nutritionist or pharmacist to choose the appropriate calcium supplement if needed.
10.How to get proper vitamin D?
When we are exposed to sunlight, our skin produces more vitamin D. Keep your face and arms exposed to sunlight for about 10 minutes daily in the middle of the morning or mid-afternoon. People whose skin is darker or who have been exposed to sunburn need a longer exposure to the sun. However, keep the skin exposed to direct sunlight, especially in the afternoon. Some vitamin D can be obtained by eating fatty fish foods (such as salmon, sardines, mackerel, tuna, cod, L, etc.), egg yolks, milk or dairy products / soy milk with vitamin D, but Food alone is not usually enough to meet your needs.
11.Do I need to take vitamin D supplements?
Some people may have very little sunlight, so they should consult a doctor, dietitian or pharmacist regarding vitamin D supplements. They are the following people: People who wear clothes that often cover their face, arms and legs. People who live mostly indoors and have very little sunlight (e.g. those who work indoors for long periods of time or live in institutions); People with darker skin and less exposure to the sun.
12.Does stretching exercise help prevent osteoporosis?
Stretching exercises help improve agility and balance, but they are not enough to keep bones healthy. Studies show that 30 minutes of moderate-intensity physical activity each day, including weight-bearing exercise, is good for your health. To reap the benefits of physical activity, you do not need to do it in just one session but you can divide the 30 minutes of physical activity time into three 10 minute sessions. Be sure to absorb sunlight by performing outdoor activities. Do warm-up exercises for the first 5 to 10 minutes. If you feel unwell, stop physical activity immediately and seek medical advice as soon as possible. If you have a chronic medical problem, seek medical advice from a family doctor before starting an exercise program.
13.How do I know if I have osteoporosis?
Dol Energy X-ray Obsorption Tumor (DEXA) is specifically used to diagnose and monitor the therapeutic effect of osteoporosis. It measures bone density with X-rays (usually the lower spine and hip joints). The whole process is easy, fast and secure. If you think you have osteoporosis, please consult your family doctor.
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